Thursday, October 23, 2014

October 24, 2014

A. 7 minute AMRAP 
- 100' Farmer Carry 53/35 (2)
- 10 Goblet Squats 53/35 (10)
* Rest 2 Minutes 
7 Minute AMRAP
- 150 m. Row (1)
- 30 Doubles/60 Singles (30)
* Rest 2 Minutes 
7 Minute AMRAP 
- 30 sec. Plank (1)
- Bear Crawl (Down and Back) (2)

Score= Total Reps

B. Strict Press 
B1. Build to heavy Single
B2. Max Effort at 50% of B1 x 3 with 3 Minute rest b/t sets.

C. 50 Leg Lift Sit-ups 

D. Cardio
1 Minute on; 1 Minute off until you complete 1 mile.

Wednesday, October 22, 2014

October 23, 2014

A. Complete For Time: (In teams of 2)
  • 200 Wall Balls 20/14
  • 100 Calorie Row
  • 100 Walking Lunges (weighted) *same as PC
  • 200 Double Unders (singles x2)
  • 100 Power Cleans 95/65 (adv. 135/95)
* 1 Partner Working at a time. 
* 200 Meter Run Every 5 Minutes

B. Snatch Technique + Loading

C. Skill Work + Mobility

Tuesday, October 21, 2014

October 22, 2014

A1. "Helen"
3 Rounds For Time:
400 M. Run
21 KB Swings 53/35
12 Pull-Ups

*Rest 3 Minutes

A2. "Annie"
For time:
50-40-30-20-10
Sit-ups
Double Unders/ Singles x2

Scores= A1./A2.

B. Back Squat
10 @ 55%
8 @ 65%
6 @ 70%
4 @ 80%
2 @ 90%
10 @ 60-65% (3 second pause each rep)

C. 3 Sets of:
15 V-Ups
1 Minute Plank
+
Skill Work

Monday, October 20, 2014

October 21, 2014

A. 5 Rounds For Time:
200 m. Run/ 250 m. Row
10 Push Press 95/65 (adv. 115/75)
15 Push-Ups
20 Double Unders/40 Singles

B. 3 Sets of:
8-10 Strict Pull-Ups (weighted)
10 KB Single Arm Rows/arm
1 Minute Plank (weighted)

C. Handstand Practice + Skills

Sunday, October 19, 2014

October 20, 2014

A. EMOM For 12 Minutes:
10 Wall Balls 20/14
Max Burpees in remaining time

Score= Total # of Burpees

B. 3 Sets of:
Max Strict Pull-ups (Goal 5+)
1 Minute of Double Unders

*Kipping Practice

C. Build to Heavy 3 of OHS or Technique

Wednesday, October 15, 2014

October 16, 2014


A. For Time:
800 m. Run
21 DeadLifts 155/105 --> 225/135
9 Box Jumps
400 m. Run
15 DeadLifts
15 Box Jumps
200 m. Run
9 DeadLifts 
21 Box Jumps

B. 1 RM DeadLift
+
EMOM For 6 Minutes
3 DeadLifts @ 70% of B.

C. 20 Turkish Get Ups (TGU) + Skills

October 15, 2014

A. For Time:
"Jackie"
1000 m. Row
50 Thrusters 45#
30 Pull-Ups or 50 Ring Rows

B. Load in Complex:
Power Clean + Front Squat + Jerk
+
EMOM For 8 Minutes:
1 Complex

C. Interval Mile